Lying Knee Raise
Target your lower abs and hip flexors with the lying knee raise. This effective bodyweight exercise builds core strength and improves stability.
Description
A core exercise that primarily targets the lower abs by raising the knees towards the chest while lying down.
How to Do Lying Knee Raise
- 1Setup
Lie flat on your back on a mat, with your arms extended alongside your body, palms down, or hands tucked lightly under your glutes for lower back support.
- 2Setup
Keep your legs extended straight, heels hovering just an inch or two off the floor, or with a slight bend in the knees if your lower back feels strained.
- 3
Exhale as you slowly draw both knees towards your chest, simultaneously lifting your hips slightly off the floor by engaging your lower abdominal muscles.
- 4
Continue until your knees are directly over your hips, or as close to your chest as comfort allows, ensuring your lower back remains pressed into the mat.
- 5
Inhale as you slowly and with control extend your legs back to the starting position, maintaining tension in your core and preventing your heels from touching the floor.
Tips
- Focus on pressing your lower back into the mat throughout the movement to maximize core engagement and protect your spine.
- Control the lowering phase of the movement; don't let gravity just drop your legs, as this eccentric control is crucial for building core strength.
- Initiate the movement by tilting your pelvis and lifting your hips slightly off the floor, rather than just bending your knees, to properly engage the lower abs.
- Breathe out as you raise your knees and inhale as you lower them; this helps engage your core more effectively and stabilize your trunk.
Common Mistakes
- ×Arching the lower back during the movement can lead to spinal discomfort; keep your lower back pressed into the mat to prevent strain and ensure proper abdominal engagement.
- ×Using momentum to swing your legs up reduces muscle activation; perform the movement slowly and controlled, focusing on a deliberate muscle contraction.
- ×Letting your heels touch the floor at the bottom of the movement releases tension; maintain constant tension in your core by keeping your heels hovering just above the floor.
Variations
Lying leg hip raise
Strengthen your lower abs and hip flexors with the lying leg hip raise. Lift your legs and hips towards the ceiling for a powerful core workout.
Lying Leg Raise
Strengthen your core and target lower abdominal muscles with the lying leg raise. This effective exercise builds strength and improves hip flexor control.
Lying Bent Legs Raise
Strengthen your lower abdominal muscles and hip flexors with the Lying Bent Legs Raise.
Lying Leg Hip Raise on Floor
Strengthen your core and sculpt your lower abs with the lying leg hip raise. This bodyweight exercise targets the iliopsoas and rectus abdominis for a
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